Finished with the secret squirrel journal so time for a new one, for no other reason than keeping a journal and getting feedback helps keep me motivated.

Ive made the decision to move away from training for strength and focusing on the powerlifts to training more as a bodybuilder and in particular redressing some of the imbalances ive generated in the last year from neglecting areas that i didnt see as vital for the powerlifts (in essence the back of my body is much stronger and better developed than the front side, i look like Ken Waller from the back and Rick Waller from the front).

An added complication is that over the next 2 months i will change gyms 3 times, Ill finish at next genertion in 2 weeks, then have about 6 weeks at very poorly equipped lesiure centre gym and then when their new gym opens im into that.. im unsure how well equipped that will be.
So my exercise choices are ones that I should be able to do at all 3 gyms, so im assuming no access to power or squat racks.

Food should be pretty decent, ive outlined that elsewhere but the general idea is clean food, lots of it.
Supplementation will be fairly basic, wpc, mpc, oats, bcaa, eaa, cissus, multivit, omega 3.

Training wise;

Tuesday - Legs -(Hamstrings and Glutes are way stronger and bigger than quads)
ATG Front Squat
Close stance Leg Press or single leg press
RDL
Seated/standing calf raise
Leg Extension (not everyones favourite i know but i feel i get a lot out of them)
Core/Cardio - Osteo prescribed crunches (static hold, weight on abs), 20 mins steady state

Thursday - Chest/Biceps (upper chest needs work, biceps lack peak but i think this is genetic)
Dips/Bench Press (will drop this once dips are repping for more)
Inc DB Press
Inc Flyes
Zottman curls
Incline Hammers
Core/Cardio - Weighted Crunches/10 mins HIIT

Saturday - Back/Triceps (im going to avoid conv. deadlifting for a while)
WG Chins/Pull downs (will drop pulldowns once repping chins more)
BORs or DB rows
T-Bar or Close grip cable row
CGBP
Rope pulldowns
Core/Cardio - Leg raises/20 mins steady state

Sunday - Delts/Traps - Definate weakness in front/side delts in proportion to rear
Hang clean to overhead press
Arnold press
DB Side raises
BB Shrugs
Face Pulls
Core/Cardio - Weighted Hypers - 10mins HIIT

This is really an interim program till im settled at a gym again, once i am ill being doing my proper cut and epi cycle, however im hoping the addition of some cardio and the change in approach may make some progress anyway and not just keep me where i am till the cut.

Looks like you put some good though into that.

One thing i would say is that to prove you are giving an honest shot at bodybuilding, and to build you a proper chest, you should start chest work with incline pressing imo

I agree, but i want to work on the dips so really need them at the front of the session for now

I may do dips to failure then move to incline pressing then back to flat benching though.

A fine choice of exercises and order sir!

Tuesday 22nd July

Legs

Leg Press - 200kg x 10, 250kg x 8, 280kg x 8, 300kg x 6
Narrow Stance ATG no lockout Front Squat - 50kg x 10, 50kg x 10, 50kg x 8, 50kg x 6
Seated Calf raise - 80kg x 20, 130kg x 15, 180kg x 12, 220kg x 10
Iso Leg curls - 15kg each leg x 10, 15s x 10, 15s x 10
Toes out Leg extensions - 40kg x 20, 40kg x 15, 40kg x 12, 40kg x 12
Osteo crunch (10kg on abs, legs up, 3 second hold) - x10 , x10 , x10
Cardio - No fucking way.

Notes - Gym was packed so had to mix things around a little to keep the intensity going. Learned a big lesson today, my quads are massively under utilised in my squats. Pre exhausting them with leg press and then front squatting was unreal, i nearly puked every set. Granted a did the fronts specifically to hit my quads more and not locking out makes them a killer but my quads were throbbing like ive never felt before. Felt this was a really good session for my legs, very happy with it.

If you take a narrow stance on the Leg Press you'll hit Quads more.

heels almost touching, toes pointing out a la Platz. You can feel it reall hammer the sweep when you do leg press or hackk squats like this. Staple foot position for me!

Thats the fella.

Wish I had access to a Hack Squat Machine.

i look like Ken Waller from the back and Rick Waller from the front.

LOL

Thursday 24th July

Chest/Biceps
BW Dips @ 123kg - x5 , x5 , x5 ,x5 ,x5 <WOOHOO!>
Incline DB Press (30deg) - 40kg each arm x 10, 40kgs x 6, 34kgs x 8, 34kgs x 8
Incline DB Flyes (30deg) - 24kg each arm x10, x10, x 10
Bench Press - 60kg x 10, x 10, x 10
Seated Zottman Curls - 10kg each arm x 10, x 10 , x 10
Incline Hammer Curls (30 deg) - 10kg each arm x 10, x 10, x 10
Reverse Conc Curls - 10kg each arm x 10, x 10, x 10
Weighted Hypers - +10kg Med. ball x 10, x 10, x 10
Cardio - 10 mins HIIT (1 min on, 1 min off) on Static Bike.

Notes - Great session, as you may gather im VERY happy with the dips. Last time i attempted bodyweight dips i was lighter and they were shit, tiny rom, and i managed 1 to 2 reps if you can call them that.. these were deep, controlled and felt great.. and to hit 5 x 5 on them im very happy with. Took it out of me a bit though, had to drop the weight on the DB pressing fairly soon, but im happy i did and kept the reps good and strict. Threw in a bit of forearm work with the reverse conc's .. bit girly but no wrist stress with them.

great session mate, really well done on the dips!

Ta mate, it was quite funny how my 'warm up' weight of 60kg on the bench felt so damn heavy after that lot

5X5 @ 123kg is awesome strength

Nice dips man.
Next week you'll be ordering a dipping belt.

Awesome dips!

At 123kg that's like rab dipping with 40kg....immense!

To be fair, the product in rabs hair gets him close to mine, morba and Jake's bodyweights so its pretty impressive from the wee lad from the highlands

Marks, wanna join in on our little race to 5xBW+50kg.
That'd be crazy.

Cant we just set the total at say 150kg inc BW and Plates?

Marks1972 wrote:Cant we just set the total at say 150kg inc BW and Plates?

LOL! Does your gym have one of those assisted dips stations?

Aye, but im a big boy now and wont use that anymore

I think when you add weight on its harder than your own BW just being higher, if I'm making any sense. Still imense though mate and now you've broken the back of it, you should get some good progress on dips.

Marks1972 wrote:Aye, but im a big boy now and wont use that anymore

Was thinking for the "first to 150kg total"

Good work on the dips mate